22 Cov khoom noj txom ncauj yooj yim thiab zoo rau lub cev 30

Zoo Siab

• 1. Kua thiab cashew-butter qhaub cij
• 2. Turmeric ua dev noj qe
• 3. Chocolate pob zog muaj zog
• 4.Qhov noob taub dag
• 5. Avocado hummus nrog tswb kua txob
• 6. Tag nrho30 bento kem
• 7. Txiv maj phaub-yogurt taub dag parfait
• 8. Qab zib-qos ci nrog avocado mashed
• 9. Dos-thiab-chive sib tov xyaw
• 10. Tauv cov kua txob
• 11. Ci zaub ntug hauv paus fries
• 12. Cov kaus poom salmon
• 13. Sib xyaw paj-xyoob chia paj npleg
• 14. Arugula zaub xam lav nrog sundried txiv lws suav thiab qe kib
• 15. Cov txiv tsawb thiab pecan-butter ib puag ncig
• 16. Collard-ntsuab-thiab-nqaij qaib lub caij nplooj hlav
• 17. Creamy tuna salad ntawm cov nkoj celery
• 18. Nyias muaj qab zib-qos nachos
• 19. Plantain tej daim thiab zaub paj zoo nkauj hummus
• 20. Premace haus kua zaub
• 21. Txoj kev sib xyaw nrog almonds, cacao nibs, thiab txiv ntoo qhuav
• 22. Whole30-raws cov khoom noj txom ncauj tau ntim
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Tag nrho 30 yog 30-hnub qhov kev pab cuam uas yog ua los ua cov khoom noj uas tshem tawm kom paub cov zaub mov rhiab.

Txoj kev txwv no txwv tsis pub muaj suab thaj, kua qab zib, mis nyuj, nplej, taum pauv, cawv, thiab cov zaub mov ntxiv xws li carrageenan thiab monosodium glutamate (MSG). Nws tseem yuav ua kom yoo mov txom ncauj thiab tsis txhob txhawb nqa peb pluas noj tauj ib hnub.

Txawm li cas los xij, khoom noj txom ncauj tej zaum yuav tsim nyog rau qee cov neeg nyob rau qhov kev noj zaub mov no vim muaj ntau yam, xws li cov khoom xav tau ntawm calorie thiab qib kev ua.

Yog tias koj txiav txim siab noj khoom txom ncauj, koj tuaj yeem xaiv los ntawm ntau txoj kev xaiv pom zoo "Whole30-xaiv".

Nov yog 22 cov khoom noj txom ncauj uas yooj yim thiab noj qab haus huv rau tag nrho txoj kev pabcuam Whole30.

1. Kua thiab cashew-butter qhaub cij

Txawm hais tias cov txiv laum huab xeeb thiab txiv laum huab xeeb tsis tau tso rau hauv qhov kev pab cuam Whole30, lwm cov txiv ntoo thiab txiv ntseej txiv ntoo yog.

Cashew butter yog cov khoom noj kom zoo xws li cov rog zoo, magnesium, manganese, thiab tooj. Nws du, qab zib saj khub zoo nrog txiv apples ().

Muab faib 1 tablespoon (16 gram) ntawm cov txiv duaj cas suav rau 2 daim kua hlais, ib qho qhaub cij ua ke, thiab txaus siab.

2. Turmeric ua dev noj qe

Cov qe ntshiv yog tsim los ntawm kev tshem cov qe ntawm cov qe tawv-tawg, txiav cov nqaij siav nrog mayo, mustard, vinegar, kua txob, thiab ntsev, tom qab ntawd muab qhov sib tov rov qab rau hauv lub qe dawb.

Tiaj deviled qe yog cov protein-nplua nuj, cov khoom noj txom ncauj zoo, thiab ntxiv rau turmeric tuaj yeem tsa lawv cov zaub mov muaj txiaj ntsig ntau dua.

Turmeric muaj curcumin, polyphenol compound nrog cov tshuaj tiv thaiv muaj zog antioxidant uas yuav muaj ntau cov txiaj ntsig kev noj qab haus huv, suav nrog txo qis mob ().

Nco ntsoov siv Whole30-raws mayo thiab mustard uas tsis muaj qab zib ntxiv thaum whipping li daim ntawv qhia yooj yim no.

3. Chocolate pob zog muaj zog

Nom tswv tag nrho cov phiaj xwm Whole30 txhawb nqa kho qhov mob, txawm tias lawv tau ua nrog kev pom zoo xyaw (3).

Txawm li cas los xij, qee lub sijhawm koj tuaj yeem noj cov khoom noj txom ncauj uas tsis muaj txiaj ntsig zoo ua los ntawm Whole30-pom zoo cov khoom xyaw zoo li cov hnub tim, cov txiv ntoo thiab cov hmoov cocoa.

Cov pob zog no ua rau cov kev kho mob zoo tshaj plaws thiab ua tau raws li Whole30 program.

4.Qhov noob taub dag

Cov noob taub dag yog ib qho khoom noj txom ncauj tag nrho uas muaj peev xwm ua kom koj txaus siab ntawm cov pluas noj.

Muaj protein ntau, cov rog zoo, magnesium, thiab zinc, lawv tuaj yeem ua ke nrog lwm cov khoom xyaw uas muaj kev noj qab haus huv Whole30, suav nrog cov txiv hmab txiv ntoo qhuav lossis txiv maj phaub plaub hau, txhawm rau txhawm rau txhawm rau txhawm.

Sprouted taub dag noob yog qhov kev xaiv ntse, raws li cov txheej txheem txeej tuaj yeem nce cov khoom noj muaj txiaj ntsig zoo li zinc thiab protein ().

Mus yuav cov noob taub dag online.

5. Avocado hummus nrog tswb kua txob

Tag nrho 30 bans legumes zoo li chickpeas. Tseem, koj tuaj yeem nplawm qab chib qab-dawb hummus siv avocados, zaub paj dawb, thiab ob peb lwm cov khoom xyaw muaj txiaj ntsig zoo.

Sim tawm ntawm daim ntawv qhia avocado hummus no thiab muab nws nrog tswb kua txob los yog lwm yam zuaj zaub, tsis yog-cov zaub uas koj xaiv.

6. Tag nrho30 bento kem

Bento thawv yog cov thawv ntim sib faib ua ob peb ntu, txhua ntawm yog rau cov tais txawv.

Sim nrog ntau cov khoom noj Whole30 hauv koj lub thawv bento rau cov khoom txom ncauj zoo siab. Piv txwv, txuas ib lub qe tawv-tawv muag nrog zaub hlais thiab guacamole - lossis nqaij qaib seem uas siv ua qab zib - thiab ntxiv cov txiv duaj me me rau cov khoom qab zib.

Kav rau eco-friendly, stainless-steel bento thawv hauv online.

7. Txiv maj phaub-yogurt taub dag parfait

Txiv maj phaub yogurt yog cov nplua nuj, cov kua mis nyeem tsis muaj qab zib uas muaj cov rog zoo.

Taub dag purée blend tau yooj yim nrog txiv maj phaub yogurt thiab muab qhov zoo ntawm carotenoids, uas muaj cov antioxidant muaj zog thiab muaj cov khoom ua tau tiv thaiv ().

Ua raws li daim ntawv qhia no rau ib qho qab zib, qab qab dej qab zib, tab sis nco ntsoov txiav cov kua txiv kab thiab kua txiv kab ntxwv kom nws haum Whole30.

8. Qab zib-qos ci nrog avocado mashed

Sweet-qos ci yog ib qho kev noj qab nyob zoo rau cov neeg ntshaw noj cov zaub mov uas tsis muaj qhov cub 30 uas tau pom zoo. Cia li ua raws li daim ntawv qhia yooj yim no.

Cov zaub ntsuab no yog qhov zoo tshaj plaws ntawm cov khoom noj muaj txiaj ntsig, nrog rau fiber, carotenoids, thiab vitamin C. Topping nyias, toasted slices nrog mashed avocado ua rau tshwj xeeb kev sib xyaw ua ke ().

Drizzle qab zib-qos ci ci nrog txiv qaub kua txiv, ib qho khiav ntawm cov ntsev hiav txwv, thiab cov kua txob liab kom nws tsw.

9. Dos-thiab-chive sib tov xyaw

Cov noob txiv ntoo sib xyaw ua ke nrog cov as-ham thiab muab cov khoom noj cog ntawm lub cev.

Ntxiv rau, kev tshawb fawb qhia tias khoom noj txom ncauj ntawm cov noob txiv tuaj yeem txhawb nqa kom poob phaus thiab nce mus rau qhov muaj tag nrho, ua rau lawv xaiv zoo rau txhua tus uas sim ua kom nyhav dhau ntawm qhov kev npaj Whole30 (,,).

Cov chive-thiab-dos xyaw ua ke yog paub tseeb tias yuav txaus siab koj cov ntsev lom zem thiab ua kom zoo rau tag nrho Whole30-pom zoo hloov rau cov chips.

10. Tauv cov kua txob

Cov txob cov kua txob ua tsis tau tsuas yog ua kom muaj zaub mov zoo noj xwb tab sis kuj yog ib qho khoom noj txom ncauj thiab zoo. Cov kua txob muaj cov calories ntau tsawg thiab muaj cov fiber ntau, vitamin C, provitamin A, B vitamins, thiab potassium ().

Ua rau lawv muaj protein ntau xws li cov nqaij qaib hauv av lossis qaib cov txwv yog txoj hauv kev kom paub tseeb tias koj nyob thawm hnub.

Sim tawm cov khoom noj khoom haus no-ntim, daim ntawv qhia Whole30-raws txuj ci-kua txob.

11. Ci zaub ntug hauv paus fries

Txawm hais tias qab zib thiab nquag qos yaj ywm feem ntau siv los ua kib, carrots ua qhov zoo tshaj plaws kev xaiv. Lawv muaj cov calories tsawg thiab carbs tshaj cov qos yaj ywm, yog li lawv yog qhov zoo rau cov neeg uas tsis muaj cov zaub mov carb qis dua Whole30 (,).

Daim ntawv qhia no siv Whole30-phooj ywg almond hmoov los tsim cov txiv ntoo zaub ntug hauv paus zaub kib, uas tau ua khoom noj txom ncauj lossis sab.

12. Cov kaus poom salmon

Cov ntses liab ntim hauv kaus poom los yog ntim pob yog cov khoom noj uas muaj protein ntau thiab muaj los tiv thaiv omega-3 rog. Nws ua khoom noj txom ncauj zoo rau cov neeg ntawm tag nrho 30 leej uas ua raws li kev noj haus pescatarian (,).

Ntxiv rau, nws yog cov khoom noj ua yoov puv thiab yooj yim uas tuaj yeem nyiam thaum taug kev.

Mus yuav cov ntses salmon uas nyob ntev li khoom tau nyob hauv online.

13. Sib xyaw paj-xyoob chia paj npleg

Thaum koj nyob hauv qhov kev xav txog yam qab zib rau hauv Whole30 txoj kev npaj, chia paj npleg yog qhov hloov pauv tau rau kev kho cov qab zib.

Lub fiber, cov rog zoo, thiab cov protein los ntawm chia noob khub zoo nkauj nrog lub ntuj qab zib ntawm kev sib xyaw hauv cov ntawv qhia hauv qab no.

14. Arugula zaub xam lav nrog sundried txiv lws suav thiab qe kib

Lav tsis tsuas yog nplua nuj nyob hauv kev pab cuam tab sis kuj muaj ntau yam, ua rau lawv xaiv qhov zoo tshaj plaws rau cov khoom noj txom ncauj tag nrho.

Arugula yog ib cov nplooj ntsuab uas muaj cov antioxidants xws li carotenoids, glucosinolates, thiab vitamin C ().

Sim muab ob peb txhais tes ntawm cov txiv ntoo nyoos nrog rau lub qe kib thiab cov txiv lws suav rau cov khoom txom ncauj tshwj xeeb.

15. Cov txiv tsawb thiab pecan-butter ib puag ncig

Txiv tsawb yog ib qho kev xaiv ntawm lawv tus kheej, tab sis txuas nrog lawv nrog cov protein-pecan butter tsim cov khoom noj txom ncauj zoo siab.

Pecan butter yog qhov zoo tshaj plaws ntawm cov nroj tsuag-based protein thiab tshwj xeeb tshaj yog nyob rau hauv manganese, uas yog qhov tseem ceeb rau cov metabolism thiab ua haujlwm tiv thaiv kab mob. Cov ntxhia no tseem tiv thaiv xeb ntawm tes puas tsuaj los ntawm cov tsis ruaj khov hu ua dawb radicals ().

Txhawm rau ua cov khoom noj txom ncauj, txiav cov txiv tsawb rau hauv cov puag ncig, tom qab ntawd sab saum toj nrog dollop ntawm pecan butter. Txau nrog cacao nibs rau nkig nkuav, ntxig sib tsoo. Koj tuaj yeem tso khov ncig yog tias koj xav tau.

16. Collard-ntsuab-thiab-nqaij qaib lub caij nplooj hlav

Cov nplooj tuab ntawm cov nplooj zom cov zaub ntsuab tau ntim nrog cov vitamins thiab cov zaub mov thiab ua qhov hloov pauv zoo rau cov ntaub qhwv tawm-raws li cov txhuv rau lub caij nplooj hlav hlav.

Daim ntawv qhia no yob cov zaub mov tsis muaj kua, nqaij qaib mis, thiab ib daim ntawv sau npe tag nrho cov txiv ntoo almond-butter ua ke rau hauv cov nplooj ntsuab.

17. Creamy tuna salad ntawm cov nkoj celery

Tuna yog xaiv cov khoom noj txom ncauj zoo rau cov kev pabcuam Whole30 vim tias nws tau ntim nrog protein thiab tuaj hauv cov thawv nqa khoom.

Tuna salad ua nrog Whole30-pom zoo mayo ua haujlwm zoo nrog nkig celery.

Ntawm kev ua haujlwm, tsuas yog khaws koj lub thawv txias nrog cov celery tshiab thiab khaws cov khaub noom tuna ntim rau hauv koj lub tub rau khoom kom koj ib txwm muaj cov khoom xyaw zoo.

Kav rau txoj kev tuav pov hwm cov tuna pob ntawv online.

18. Nyias muaj qab zib-qos nachos

Txawm hais tias tortilla chips tsis raug tso cai los ntawm Whole30 qhov kev pabcuam, koj tuaj yeem ua cov nacho qab ntxiag siv cov qos yaj ywm qab los ua lub hauv paus.

Tsuas yog hlais cov nqeeb ntawm cov nqaij, ci qab zib-qos xyaw nrog avocado, lub kua txob, cov dos loj, thiab muab txiav los yog muab nqaij qaib hauv av, tom qab ntawd ci kom sov li ntawm 400 ° F (205 ° C) li 15-20 feeb, lossis ua raws li daim ntawv qhia li no. Raws li cov ntawv qhia taw qhia, koj tuaj yeem siv vegan cheese rau tag nrho Whole30 version.

19. Plantain tej daim thiab zaub paj zoo nkauj hummus

Plantains, tseem hu ua txiv tsawb ua noj, yog cov txiv hmab txiv ntoo hmoov txhuv nplej siab nrog qhov tsw nruab nrab, ua rau lawv xaiv zoo tshaj plaws rau cov uas tsis muaj cov zaub mov uas tsis muaj cov zaub mov zoo li Whole30. Dab tsi ntxiv, lawv tuaj yeem ua rau hauv cov chips thiab khub zoo nrog savory dips xws li hummus.

Raws li cov khw-yuav chips ntawm txhua yam tsis raug tso cai nyob rau hauv qhov kev pabcuam Whole30, koj yuav tsum ua koj tus kheej cov qhob cij cog ntoo los ntawm kos.

Ua raws li daim ntawv qhia yooj yooj yim no thiab muab ua tiav nrog cov khoom tiav nrog Tus lej no-hauv-tus phooj ywg, zaub paj dawb.

20. Premace haus kua zaub

Cov kua zaub cov zaub yog ib qho khoom noj txom ncauj hauv cov txheej txheem Whole30 thiab tuaj yeem muas tau premade online lossis hauv cov khw muag khoom noj tshwj xeeb.

Medlie yog hom kua zaub haus uas ua rau ntau yam haus dej cawv uas muaj tag nrho Whole30-pom zoo, xws li cov kale-avocado, zaub ntug hauv paus-qhiav-turmeric, thiab beet-txiv kab ntxwv-basil.

Kav rau lwm yam kua txob tag nrho thiab cov kua zaub hauv online.

21. Txoj kev sib xyaw nrog almonds, cacao nibs, thiab txiv ntoo qhuav

Ib qho ntawm cov khoom noj txom ncauj yooj yim tshaj plaws thiab ua rau hauv Whole30 txoj kev npaj yog hom taug kev sib xyaw.

Almonds, txiv ntoo qab zib, thiab cacao nibs yog cov khoom noj khoom haus-ntom uas muaj cov vitamins, minerals, thiab antioxidant ntau.

Txawm hais tias chocolate muaj kev txwv tsis txaus rau Whole30, cacao nibs tuaj yeem muab ntxiv rau cov khoom noj txom ncauj thiab cov zaub mov noj rau nplua nuj, chocolatey tsis muaj qab zib ntxiv rau. Ntxiv rau, qhov no cocoa cov khoom ntim tau ntim nrog cov tshuaj magnesium thiab flavonoid antioxidants (,).

22. Whole30-raws cov khoom noj txom ncauj tau ntim

Ntawm Lub Vev Xaib Whole30, ntu kev pab yuav teev cov khoom noj tshiab kom zoo thaum koj tsis muaj sijhawm los ua khoom noj txom ncauj.

Qee yam khoom hauv daim ntawv no suav nrog:

• Chomps nyom-noj nqaij nrog
• DNX-pub qaib sib pub sib txawv
• Tio gazpacho
• SeaSnax roasted seaweed khoom noj txom ncauj

Nco ntsoov tias cov khoom noj txom ncauj yooj yim, Whole30-tau txais kev pom zoo xws li qe nyuaj-hau, noob txiv ntoo sib xyaw, txiv mab txiv ntoo, lossis kab sib xyaw kuj tseem muaj nyob ntawm cov khw muag khoom noj tau yooj yim.

Hauv qab kab

Txawm hais tias cov khoom noj txom ncauj tsis pom zoo rau hauv qhov kev pab cuam Whole30, qee cov neeg yuav xaiv cov khoom noj txom ncauj rau ntau qhov laj thawj.

Cov khoom noj txom ncauj uas yooj yim xws li granola tuav, nti, thiab txiv laum huab xeeb tau raug txwv rau Whole30, tab sis ntau yam khoom noj qab zib, Whole30 cov khoom noj txom ncauj tau yooj yim npaj hauv tsev lossis yuav khoom.

Txoj kev sib tov, haus kua zaub, lub caij nplooj ntoo hlav, lub npov qe, cov noob taub dag, thiab cov txiv maj phaub-yogurt yog ob peb qho khoom noj txom ncauj uas koj tuaj yeem txaus siab rau hauv qhov kev pabcuam Whole30.